How it works

Check in. Each day, answer ten quick questions about how you are right now. Nine cover the parts of your capacity. One asks how much is on your plate.

See the picture. Your answers show the parts that are strong today and the ones running low. The Bigger picture shows the pattern across your check-ins.

Pick a focus. For a part that's running low, choose one of the options as a focus area. Practise it five days at a time. Tap a square on each day you do it. Keep going as long as you like.

Why small habits. Research shows small habits like these can build positive mental health over weeks.

Sin, N. L., & Lyubomirsky, S. (2009). Enhancing well-being and alleviating depressive symptoms with positive psychology interventions: A practice-friendly meta-analysis. Journal of Clinical Psychology, 65(5), 467–487. https://doi.org/10.1002/jclp.20593
Bolier, L., Haverman, M., Westerhof, G. J., Riper, H., Smit, F., & Bohlmeijer, E. (2013). Positive psychology interventions: A meta-analysis of randomized controlled studies. BMC Public Health, 13, 119. https://doi.org/10.1186/1471-2458-13-119
Carr, A., Cullen, K., Keeney, C., Canning, C., Mooney, O., Chinseallaigh, E., & O'Dowd, A. (2021). Effectiveness of positive psychology interventions: A systematic review and meta-analysis. The Journal of Positive Psychology, 16(6), 749–769. https://doi.org/10.1080/17439760.2020.1818807

Your answers. What's kept and how to delete it is in the privacy policy.